Getting That Crunch Naturally
Posted on 16 November 2009
Getting a nice crunch when eating is something we all crave, unfortunately most of the main stream “Crunch” foods out there are refined junk. Things like crackers, baguette or potato chips….. Although with a bit of know how we can all get a crunch from healthy nourishing foods we just need to know where to look.
Celery
Seen as a healthy “weight loss” food the humble celery stick is usually shunned by a lot of people, probably thanks to its acquired taste and stringy texture. Celery is crunchy and makes for a superb snack food, smear it with some almond butter and you have a snack or something to finish a meal off with. I also tend to add chopped up pieces to my mega salads to add a juicy crunch.
Celery is valuable in weight-loss diets, where it provides low-calorie dietary fiber bulk.
In Ancient Roman times Celery was seen as a hangover cure and was routinely eaten after a night of heavy partying, ever wondered why there is a stick of celery in a bloody mary? As well as this it is packed with Silicon which is hugely important for bone health keeping joints supple and flexible. On top of this Chinese Medicine hails celery as the number one natural remedy for high blood pressure…
So on top of giving you a sense of satisfaction and crunch Celery ca help your joints and keep your blood pressure in check, what more could you ask for?
Carrots
“The King of Vegetables”
Slice a big carrot in half and you have the base for a crunchy dipping tool. Try some of the following:
- Guacamole – Great Recipe….
- Salsa
- Almond butter and Raisins (Ants on a Log)
- Cottage Cheese and Herbs
All make for satisfying and healthy dips that suit either a carrot or some celery. Carrots also have numerous health benefits, they are packed with Beta-Carotene which is a Anti-Oxidant which has been shown to reduce incidence of several types of cancer by 50%, Cartenoids can be found in most Orange Fruit/Vegtables think Squash, Pumpkin, Citrus etc…..
They are also packed with Vitamin A which is essential for eye health, helping to produce Rhodopsin which forms the retina. So the old saying that Carrots help you see at night is very accurate as a deficiency of Vitamin A can lead to poor eyesight.
Nuts and Seeds
These are an obvious one as they are naturally crunchy and have a wide variety of uses. They provide a wide variety of trace minerals and are high in Vitamin E and Zinc. To get an ultimate crunch though it is best to roast or lightly fry them, try chucking some nuts and seeds in a frying pan with a dash of coconut oil and honey or chilli’s depending on what you are using them for. Give them about 5 minutes on high heat (until browned) and you are ready to with a tasty topping for salads or yoghurt.
- Pecans
- Almonds
- Walnuts
- Brazil Nuts Thanks Grok
- Sesame Seeds
- Pumpkin Seeds (straight from the pumpkin)
All of the above are things that you should keep on hand to add crunch and variety to your meals. I have even recently found pre-roasted, chilli seeds at local health stores which are awesome to add to salads or sprinkle over roasted vegetables. Just don’t go overboard with the nuts or seeds…….
In Moderation
There is no problem with a small piece of crusty bread at lunch time (with a big salad) or a handful of Gluten Free Tortilla chips with some guacamole or other dips. They are healthy foods in moderation when used to add variety and texture to meals.
I also enjoy an Italian Biscotti with a Coffee after a meal, it makes for a perfect sweet treat with a satisfying crunch….
Don’t deprive yourself, the Crunch is something that we all crave when eating as food without texture can be boring and bland. Experiment with foods and see if you can find any others which hit the cravings while being healthy and nutritious!
14 comments so far
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Comment by Doug
16 November 2009
I would add fennel to the list.
@ Doug: Fennel is great, unfortunately I don’t use it enough. Really must look up some recipes and integrate it into my diet.
Comment by Grok
16 November 2009
36 hours into a fast and now all I can think about it carrots!
Add Brazil nuts to this nut list. The pack a mean crunch in a big way. I just saw you mentioned them in your other nut post, but they deserve an honorable mention here as well.
@ Grok: I know how you feel, when I am starving there is no better way to start a meal than snacking on a few carrots and some nuts. I added the Brazil Nut BTW thanks for the suggestion I had forgotten all about it!
Comment by Grok
16 November 2009
Welcome. As you mentioned in the other post Brazil nuts are a great source of Selenium, one of the highest sources of Magnesium (pumpkin seeds a little higher) and several other essential minerals.
I’m excited about you having pumpkin seeds on the list. I don’t think many people realize how great they are. Packed with protein!
Thank you for the link love. I really enjoy ZTF
Comment by Studio Element Personal Training
16 November 2009
This is a great post and something that actually comes up somewhat frequently with my personal training clients. So many people are looking for that “crunch” with their meals. Great suggestions!
Comment by Alex Kay
16 November 2009
Great post man, who doesn’t love the crunchyness… good tips on how to achieve it! Almond flakes on a bottom of grated cheese in the oven is also a winner for me
Comment by fitnessbuff1
17 November 2009
Interesting post. I recently discovered a healthy very crunchy snack at whole foods. They are called Mr. Krispers Baked Rice Krisps. They are made from brown rice, wheat, and are gluten free. Try them out!
Comment by Hisham
17 November 2009
I would add a nice firm apple to the list. Very nice crunch to it.
Comment by Liam | EverythingZing.com
17 November 2009
Celery as a hangover cure? Never thought of that one! Another way to add a little crunch is raw vegetables… You may not believe it but raw parsnips are delicious and seriously crunchy. Or you can try frozen berries, again very tasty and almost like having sweets… Emphasis on almost!
Comment by Rafi Bar-Lev at Passionate Fitness
17 November 2009
Ha, this post reminded me that I haven’t had celery in a loong time. Celery and carrots are not only good for you, they also are great at cleaning the teeth after a meal.
Great post Chris.
Comment by Wazzup
19 November 2009
how about (microwave) popcorn… 50 grams goes a long way.
Comment by James Fowlkes
24 November 2009
One great way to eat Fennel is to cut the bulb into slices and use it to dip into a plate of olive oil, flaked sea salt or coarse salt, and fresh ground black pepper. It’s called Pinzimonio and you can do it with any and all veggies that you can eat raw. You can even throw in some fresh herbs like chopped Thyme or Rosemary into the oil as well. B sure to use top quality extra-virgin olive oil for this recipe as you will taste the quality. Cheers.
Comment by Allie (Protein Girl)
12 December 2009
Do you have a recipe for that amazing biscotti? I’ve been dying to have a low glycemic biscotti treat this holiday season. A low impact indulgence would fit the bill!
Cheers,